Sleeping Problem

[billydx]

I was working at a BPO for 1 1/2 years and my shift was from 4pm to 12mn. I go to sleep at around 1-2am and I think it is normal. But after I had left the job the sleeping routine hasn't been changed. Even though I tried to sleep early (at around 10pm) I still fall asleep at the normal time. I didn't want to take any sleeping pills as I feared it may have side effects. any solutions, pls reply. thank you

[EveCale]

Hi, try wailing till bedtime to sleep. Do not nap during daytime so that you can fall asleep easier at the appropriate time later in the night. Try changing your sleep schedule gradually. Allow your body to get used to your new sleep schedule by adjusting your sleep time by about an hour every 2 to 3 days, if possible.

[Paderla Anitha, DNB]

Hi, you could be having an entity called delayed phase syndrome, where in the biological clock is reset and occurs late. It is a circadian rhythm disorder. There is a circadian rhythm for all living organisms. It is a 24 hour cycle rhythm and the biological clock within that individual adapts to this rhythm. This can be reset by bright light therapy, sleeping pills and sometimes by sleep debt. In sleep debt, though you happen to sleep late, you condition yourself to get up early; this in turn will help you to sleep early. So, try this, but if your symptoms still persist, I would advise you to discuss your symptoms with your primary care physician who may then refer you to a sleep specialist for further evaluation. Regards.

[Oblivion656]

If you can't fall asleep, then try waking up earlier. However many hours you normally sleep from 10 pm to whatever.

Then eventually you will be so tired, you will have no trouble falling asleep at 10 pm. Then that will eventually become the normal routine. And try avoiding long naps, otherwise this won't work.